Can jumping rope make you a better runner? Actually, yes! There are several benefits of jumping rope that directly translate to improved running performance, like increased stamina, better foot speed, a reduced chance for injury, and more.
In this post, we’ll break down the basics of how to be a better runner by training with a jump rope so you can hit the pavement firing on all cylinders.
Wondering How to Be a Better Runner? Try Jump Roping
Everyone’s relationship with running is different, and a lot of us have been searching for top running tips for beginners, tips to run faster, or even long distance running tips based on where we are in our running journeys. You might be surprised to see that incorporating jump roping into your training routine is one of them.
No matter what type of running you’re doing, jumping rope is an effective training tool to strengthen the muscles, improve stamina, endurance, balance, coordination, and agility. In fact, when comparing jump rope vs. running, jumping rope is proven to burn more calories, have less impact on joints, and reduce the chances of injury.
Let’s look at the specific ways jumping rope can help train your mind & body how to be a better runner.
Quick Tip: If you’re new to jump rope training, this Beginner’s Guide on How to Jump Rope can help you get started.
6 Ways Jump Roping Helps You Become a Better Runner
It Can Help You Warm Up More Efficiently
To avoid injury, it’s important to properly warm up and cool down your body before and after a workout. Jumping rope as your warmup is an efficient way to get your heart pumping while engaging various muscles in the legs, glutes, and upper body. And since a proper warm-up has been proven to improve performance and decrease injury, you have no good reason to risk injury over improvement!
Wondering what a jump rope warmup looks like? Check out these Jump Rope Warmup Routines for beginner and experienced jumpers.
You’ll Learn Proper Running Technique & Cadence
If you're wondering how to be a better distance runner, this one is for you.
Common tips to run faster tell runners to improve running technique and cadence. But how do you actually improve these things? Often, a poor cadence is accompanied by poor posture and faulty form, like heel striking. Jumping rope is a training tool that can increase foot speed, correct foot position, and improve overall posture.
A proper jump rope technique requires posture and footwork similar to running, like:
- Feet that sit close together
- Jumping on the midsoles and landing softly
- Heels that barely kiss the ground (you can’t heal strike if your heels barely touch the ground!)
- Bounding consistently through each jump
- Maintaining a tall and neutral spine
- Keeping head and chest up and looking forward
Since jumping rope also engages the upper body, and forces you to stand with a tall, neutral spine, head up, and chest facing forward, it forces you to correct your form and fight slouching or rounding of the shoulders–both of which can negatively impact running technique and cadence, especially for long distance runners.
It Can Increase Stamina
In addition to faster footwork, jumping rope is a highly effective exercise to increase leg muscle power, speed, agility, and overall stamina. Jumping rope, especially with a weighted jump rope, offers a total body workout with greater resistance for more muscle engagement, from the chest and back to obliques, abs, quads, calves, and more. A stronger body means overall better performance while running and, well, everywhere else in your fitness routine.
It Can Reduce Injury
When starting out with a beginner’s running program, or training for a big event, it can be easy to overtrain your body. While we love your determination, overusing your muscles can make you more prone to injury. In fact, about 50% to 75% of running injuries are due to excessive use of certain muscle groups! Aside from this, poor form, heel striking, and running on hard surfaces can cause joint, hip, and knee pain we’d rather you not have to deal with.
One less intense option for the muscles and joints is–you guessed it–jumping rope. While still a weight-bearing exercise, jumping rope is an excellent alternative to another day of running or jogging, especially if you are dealing with existing pain or injury, or your form, footwork, and cadence could use some adjusting.
It Can Help You Train More Often
Dedicated running schedules are great, but if your hectic schedule, weather, fatigue, or injury makes it hard to stick to a training plan, jumping rope is an extremely convenient and highly portable way to become a better runner without actually having to step outside. While overtraining is a big no-no, changing up your routine with equally (actually–more effective) training tools keeps your training fun and functional while helping save your joints and muscles from fatigue and future injury.
You’ll Burn More Calories
If trimming down before a big running competition is one of your goals, adding jump rope to your training regimen can help shed weight more effectively. Research shows that you can burn more than 1,000 calories per hour of jump rope, making it one of the most effective cardio exercises you can do. A weighted jump rope provides even more fat-burning and muscle-building power. Just find the right jump rope set, map out your warmup and training routine, throw on your favorite jump rope shoes, and get to work! This beginner jump rope workout can teach you the ropes.
A Recap on Jumping Rope to Improve Running
In this post, we’ve explored the many benefits of jumping rope to improve running and how all runners can benefit from adding it to their training routine. Whether you want to reduce injury, improve performance and stamina, burn extra calories, or shake up your schedule with something a little more exciting, jumping rope is a worthy option that can help you achieve all of this and more. Looking for the perfect jump rope to take your training to the next level? Crossrope’s Get Lean Jump Rope Set was designed to improve cardio and fat burning while building lean muscle.
So, will you be incorporating jump rope into your new training routine? Let us know in the comments below!
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